logo
BoostcampPNG

Gainz

by Jon L.
5.0
(1 rating)

Program Description

Garage gym Hypertrophy and strength training (requires cable machine)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2024 12:00
  • Last Edited
    Jun 18, 2025 10:04

Summary

Unleash your potential with the Gainz program, a comprehensive 6-week training plan designed for serious lifters. Committing to six days a week, you'll tackle a mix of compound and isolation exercises, including Barbell Rows, Chin-Ups, and Floor Presses, all tailored to build strength and muscle mass. Each session is structured for optimal intensity, pushing you to new limits while ensuring proper recovery. Equip your garage gym and get ready to transform your physique—it's time to make those gainz!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
AD Press
3
12 reps
RPE 9
4
JM Press
3
12 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
10 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
10 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
10 reps
RPE 9
5
Skull Crusher
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
AD Press
3
10 reps
RPE 9
4
JM Press
3
8 reps
RPE 9
5
Skull Crusher
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
2
6 reps
4 reps
RPE 8
RPE 8
3
AD Press
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
4
JM Press
3
8 reps
RPE 9
5
Skull Crusher
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
15 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Zercher Squat (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Zercher Squat (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Reverse Lunge (Barbell)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
2
2
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
2
1
6 reps
4 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
1
2
6 reps
4 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Single Arm High Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Spider Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Spider Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Spider Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Spider Curl
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Spider Curl
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Single Arm High Row (Cable)
3
6 reps
RPE 8
4
Face Pull
3
8 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Spider Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Single Leg Deadlift
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Single Leg Deadlift
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Single Leg Deadlift
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Single Leg Deadlift
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Hip Thrust (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
4
Single Leg Deadlift
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Deadlift
3
6 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
AD Press
3 Sets
12 Reps
@9
4
JM Press
3 Sets
12 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Spider Curl
3 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Single Leg Deadlift
3 Sets
15 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
10 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
10 Reps
@9